Sun, Jun-19-05, 21:24
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Senior Member
Posts: 2,440
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Plan: low cal, low carb
Stats: 196/145/140
BF:23%
Progress: 91%
Location: Coolum Beach, Australia
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I've thought about this. Because the estimate he uses for LBM and BF is so ballpark and not really very accurate, I think you can just eat about 100g-150g of protein a day including one or two serves of ff dairy , lots of very low GI veg, as close to no fat as possible. Keep the calories under 1000. The idea is to eat lean protein, good veg, and keep the protein up and fat and calories low. This business about exactly how much protein one eats is based on a very rough estimate of body fat, as is the category you are in. If you
are under 35% body fat you would give yourself one 'refeed' meal a week which means one carb-up as well as one free meal (anything). If like me, you are over 35% BF, its two free meals, no carbup.
If you have lots of fat to lose you can do this diet for about 3 months, then take a few weeks break. If you are leaner, best keep it to two months.
So this means egg whites, ff products etc., no nuts, and all the old low fat cooking tricks. For me, at 35-45% BF, I will be eating about 30-35g protein 3 times a day and try to eat good veg with each meal. Desserts- maybe diet jellos and puddings mixed with ff yogurt etc. Also whey isolate protein drinks done with skim milk are used by some of the folks on his forum.
But if you are unsure, get the book as Nancy says. But his main point is that there should be a big calorie deficit and good protein supplied.
The male body builders on his forum who are not more than 30%Bf and down from there, usually eat 2 tins of tuna at a sitting.
I think it is staggering that people with 19% BF are doing this to get leaner!! They definitely do the carb ups.
Oh, and no sugar alcohols...sucralose is fine. Thank goodness I love cottage cheese. I did a mushroom, egg white and cottage cheese scramble for lunch today with a protein shake. Dinner will be grilled chicken breast done with lemon and chile, on a salad (ff dressing)..
I sort of started it yesterday and the scale moved a bit in the right direction this morning for the first time in years. Mind you there is heaps of water loss as there always is, but net fat loss if you stick to it is good according to others' results.
Nancy has been a mine of information.
Val
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